by Don Heatrick

For many, Muay Thai warm up drills are a wasted opportunity to become better fighter.

If raising your pulse and limbering up are all you are doing in your warm up, then there’s plenty being left on the table.

I’m not big on waste. And wasting time is my number 1 pet peeve. So let me cram some quality into less than a minute of your session preparation time.


In this episode, I’m going to show you a super-quick lower-body warm up drill for Muay Thai S&C, that:
Primes you to be explosive in the rest of the session
Kickstarts your stability, balance and control
With practice, improves Muay Thai stance, footwork and kicking control
Doesn’t fatigue you at all!

“Welcome to Heatrick Heavy Hitters, where Thai boxers use science to separate fact and myth… and become COMPLETE fighters”

In my last video – No time to Exercise, I mentioned the exercise sections I have in every S&C session. And straight after the soft tissue work (typically with a foam roller), we go into the activation and movement prep. section.

That’s where we’re going today.

This simple, but super effective “bound and hop series” is a high-quality lower-body activation and movement prep drill for Thai boxers.

Perform 3 reps of each…

#1 Take off from 2-feet & land on 2-feet (2-2)

#2 Take off from 1-foot & land on 2-feet (1-2)

#3 Take off from 2-feet & land on 1-foot (2-1)

#4 Take from 1-foot & land on 1-foot (1-1 – same foot)

This lower body drill won’t even take you a minute to complete, and not only primes you for the rest of the session to come, but also begins building accumulative single-leg stability and control.

Control that will improve your Muay Thai stance, footwork and kicking.

Warm-up exercises should never waste valuable time. Time that could also be spent making you a better fighter. And these cumulative minutes really add up over the week, month, and year.

Plug drills like the bound and hop series into your warm up, and get better, not just ready to rock.

If you liked this Muay Thai Warm Up Drills – Bound and Hop Series video, please hit like button below, share with your friends and be sure to subscribe.

And I would love to hear your feedback. So leave me some comments below and let me know what you thought of this tip and if you are going to use it.

Thank you, and I’ll catch you next time.

Don Heatrick

Founder of Heatrick Strength and Conditioning

Don Heatrick is a family man from the UK, former mechanical design engineer, European Muay Thai silver medallist, former pro Thai boxer (ranked 4th in UK while aged 40-years), a Muay Thai coach, podcast host, and the go-to expert on Muay Thai performance training with over 25 years of coaching experience.

Don helps ambitious fighters and coaches take their game to the next level by bridging the gap between Strength & Conditioning, Performance Science, and Muay Thai.

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The Science of Building Champions video series
The science of building a Muay Thai champion’s strength & conditioning, which results in…
  • Fastest possible short-term progress
  • Maximum long-term progress
  • More efficient movement patterns
  • Better technique
  • Relentless endurance (never gas out)
  • Reaching athletic potential as quickly and efficiently as possible (without wasting time on things that aren’t worth doing)
  • Free up more time for technical training AND life!
  • The Optimum 12-Week Fight Camp